In this episode, I break down a study in competitive cyclists that tested whether adding 8 weeks of maximal strength training can improve cycling performance-relevant outcomes. The intervention was deliberately simple: half-squats, 4 sets of 4RM, three times per week, alongside normal endurance training. We cover the effects on cycling economy and work efficiency at 70% of VO₂max, and time to exhaustion at maximal aerobic power, as well as changes in maximal strength and rate of force development. I also discuss the mechanisms proposed by the authors, key limitations, and how to translate the protocol into a time-efficient strength session for real-world cyclists.

Study link: https://pubmed.ncbi.nlm.nih.gov/19855311/